Lower Body / Leg Day 9/28/2024

Wow, that was a great workout. Why so good? Heavy and full range of motion .. and totally engaged. Here is the workout:

I started with a set of light leg extensions, Leg curls, leg press calf and bar only RDLs. That warmup got my head in the game. Then:

RDL: 135 x5, 245 x3, 340 x 4, 340 x 4, 340 x 4
Front Squats: 95x4, 115x4, 155 x4, 150 x4, 145 x4
LP Calf:164 x6, 215 x5, 300 x8, 300 x8, 300 x 8

Old Leg Ext: 185 x 4, 185 x 4, 185 x4
Lying Leg Curl: 112.5 x5, 112.5 x5, 112.5 x4
LP Calf: 300 x8, 300 x8, 300 x8

Hanging Leg Raise: 20# ball x13, 13, 13

Reverse Hyper 450 x13, 450 x12, 450 x12

I finished off with 8 sets of sprints using a 135 lbs sled and 10 minutes on the elliptical.

We are still missing the seated calf machine. I hope it comes back next week. RDL’s felt great today. It was a good stretch and strong lift. Squats were deep and also a full range of motion.

My diet yesterday was on plan. I started with 0.5 oz of bison liver, 1 oz of oysters, 10 oz of ground bison, and 4 eggs. Meal 2 10 oz of ground bison mixed with leant ground beef and 4 eggs. Meal 3 was an 9 oz sirloin steak and 4 eggs. I had yogurt and protein before early morning cardio and about 2 hours before bed.

I walked 12,600 steps yesterday. My weight was just under 180 lbs and body fat just under 17 lbs.

Tomorrow is a rest day. I will walk and move but no lifting.

~ Rick